Learn the Proper Techniques of Foam Rolling - Krank Systems

Benefits and complete guide on foam rolling techniques. The importance of foam rolling during exercise.
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  • Lectures 10
  • Length 43 mins
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
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    Available on iOS and Android
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About This Course

Published 1/2014 English

Course Description

Foam Rolling

Foam Rolling is a self-massage or self-myofascial release techniques used to relieve tightness and tension in the body with the use of your own body weight and a cylindrical foam roller. During exercise, the muscle group breaks down muscle fibers in order to adapt to the workout and grow stronger with continued use. However, the frequent muscle fiber use and exercise will cause friction among the muscles and develop knots, adhesions, or scar tissues and becomes the root of the soreness and tightness the body will feel. Incidentally, these side effects become the cause of why the body cannot recover quickly and prevents continuing of exercise.

KRANK Systems does not want this to prevent you from continuing your exercise routine and is the reason why we have developed different foam rolling techniques that will:

* Prevent injuries

* Reduce muscle friction and inflammation

* Soothe tight muscles

* Improve range of motion

* Improve flexibility and movement

* Increase blood flow and circulation to soft tissues

* Increase recovery process

Not only will our foam rolling techniques increase the recovery process so one can work out repeatedly without the soreness yet, it will also benefit prior to exercising for warming up and preparing the body to stand each workout.

The Importance of Foam Rolling:

The foam roller is an important tool that gym enthusiasts should own, and knowing how to foam roll can save you a lot of money down the road. We all want to be pain free and this will certainly help that cause. Foam rolling, also known as "the poor mans massage" helps release a lot of knots that everyone tends to carry. It is very important to untangle or release these knots in order for the body to move correctly and efficiently. It also helps create more blood circulation in the body and helps you achieve a better range of motion (R.O.M) through out your exercises.

Foam rolling should be done as frequent as possible. Wouldn't you want a massage as frequently as possible? You should strive to roll out before and after workouts. Roll out anywhere from 10-20 minutes.

We will also be giving our "Diet and Meal Guidline" to properly fuel your body.

What are the requirements?

  • Foam rollers
  • Floor mat
  • Tenis or Lacross baoll

What am I going to get from this course?

  • 7 Lectures of proper foam rolling
  • The fundamentals of foam rolling
  • Proper warm-up techniques
  • Relieving ant soreness or tension
  • Learn to properly eat and fuel the body

Who is the target audience?

  • Anyone who is actively exercising
  • Athletes and non athletes

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Foam Rolling- Upper Back
10 pages

This is your FREE dieting and meal program. Fuel your body correctly by using this guide.


Section 1- Foam rolling-upper back

Rolling the upper back will help create a better range of motion in your pressing movements such as the pushup, bench press, or any type of over head pressing.

Section 2: Foam Rolling- IT BAND and Hip Flexor (TFL)

Section 2- Foam rolling -IT band and hip flexor (TFL)

Foam rolling the IT band is very crucial. The IT band runs from the top of the hip all the way down to your knee. It is located deep in the leg and usually hurts when it is being over used. This is usually the cause for a lot of knee pain. Foam rolling is one of the more effective ways to really get in deep and loosen that band up. Remember it is also connected to your hip so by releasing some pressure or massaging tissue around the hips will also prove to be beneficial to your IT band

Section 3: Foam rolling-Glutes (butt cheeks)

Section 3- Foam rolling-glutes (butt cheeks)

Your glutes are made up of three muscles (gluteus maximus, gluteus medius, and gluteus minimus). These muscles are also responsible for a lot of hip movements such as the squat,lunge, and deadlift. Your glutes are some of your largest and most powerful muscles so you should really try and take care of them.

Section 4: Foam rollng-quads (thighs)

Section 4- Foam rolling-quads (thighs)

Trying to release the tension from your quads is always a plus especially if you are a runner. If you ever heard of "runners knee" or have had it, this is caused by the tightness in this area. Remember there are four muscles in your Quads so make sure to spend an equal amount of time rolling each section out.

Section 5: Foam rolling calves and hamstrings

Section 5- Foam rolling calves and hamstrings

Everyone in the world usually have tight hamstrings. Some cases are just more extreme than others. Tight hamstrings are usually associated with tears and also lead to injury involving the posterior chain. This includes the lower back, hamstrings, and calves. Tight hamstrings also sets you up to have bad posture and also limits your activity level because everything in that chain hurts.

Section 6: Foam rolling using a tennis ball-upper body

Section 6- Foam rolling using a tennis ball-upper body

We have switched to a tennis ball for this one so you can reach those smaller muscles. In this case we roll out the rear delts (back of shoulder) and pectoralis major and minor (chest). Sometimes the foam roller is just too big to really target these minor muscles.

Section 7: Foam rolling using a lacross ball-lower body

Section 7- Foam rolling using a lacrosse ball-lower body

You can either use a tennis ball or lacrosse ball. A lacrosse ball is harder and is particularly good if you have really dense muscle and don't feel the effects of a tennis ball as much. You can also use the lacrosse ball to roll out some of the upper body muscles. Rolling out the bottom of your foot, calves, and achilles will prevent some injuries and save you a doctors visit.

Section 8: Full Flow Foam Roll

Section 8- Full flow foam roll

Now we put it all together. It's good to have a plan of attack and flowing and rolling through each body part makes it that much better.We usually try to start at the top and work our way down the body.

Section 9: Free Light Work Out/ Full Warm Up

Section 9- Free light work out/full warm up

So we have finished untangling those knots in the body and finished teaching our muscles to relax during this foam rolling session. Now we can warm up. A good warm up warns our body about the demands (exercises) that we are going to put it through. Warming up also helps reduce your risk of injury. Cold muscles do not absorb impact as well and therefore are more susceptible to injury.

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Instructor Biography

Krank Systems, Your Complete Fat Loss and Nutrition Guidence

Pete Isip (Founder of Krank Systems) began training himself for the purpose of disposing the “fat kid” syndrome. Being an overweight child and teenager was tough; dealing with ridicule, mockery, and poor athletic performance. Realizing that being 5 feet and 225 lbs and wrestling as a heavyweight was not the way to be. Pete became determined to lose the weight and reach his fitness goals. He is now the owner and head trainer of Krank Systems, with several locations in the North East, which focuses on personal training, group training, fat loss boot camps, health and nutrition, and the recent addition – at-home training!

Pete holds a BS from Montclair State University in Human Ecology and Nutrition and holds multiple certifications including National Strength and Condition, Underground Strength Coach, Kettlebell Concepts, USA Weightlifting, International Youth Conditioning, and many more!

Pete recently resigned as wrestling coach for Belleville High School and the Director of the Youth Wrestling Program for the town to focus on health and fitness for others. He holds multiple championships and placements in drug-tested “natural “bodybuilding competitions and was additionally featured on ESPN2 and Natural Muscle Magazine.

“I love to help people reach their fitness as well as their life goals. I believe everyone has the potential to be the best. That is as long as they believe in themselves as much as I do. We can do this together. We are powerful beyond measure.”

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